Today we want to share some proven wisdom of how fermented foods can help us lose weight. Weight gain and gut health are more related than they look like. Let us elaborate.
An introduction to the gut bacteria:
The human gut, located in the intestinal tract of the body, is comprised of millions of bacteria. Most of them are good bacteria, but there is also some bad bacteria produced as toxins or arise opportunistically as parts of some metabolic processes. Usually the ratio of good to bad bacteria is 90:10.
The good bacteria can live only on fiber. We as hosts for them, consume the fiber from diet which is a food for them. The good bacteria eat that fiber, and digest our food for us so we get the nutrients. It’s a symbiotic relationship.
How gut health impacts weight gain?
Due to a bad lifestyle and eating patterns (sugar, alcohol, refined flour etc), the bad bacteria (which feeds on sugar) starts to multiply and compete for food with the good bacteria. As a result, the good bacteria start to deplete. The digestion of the host (us) starts to suffer, essentially leading towards depleted absorption of nutrients.
Weight is a symptom of health. When the health is suffering because of lack of nutrients, the body starts to crave for more foods. Unhealthy bacteria also releases their signals demanding for more sugars. Unfortunately, the human stomach picks up on those signals and sends to our brain. Our brain thinks that we want the sugar, and hence we crave for sugary foods which makes healthy choices difficult. So we gain even more weight.
How to lose weight by consuming fermented foods?
The solutions to losing weight thus lie in fixing the gut. The solutions to beating sugary cravings also lie in the gut.
- Better digestion and assimilation:
Fixing the gut with more good bacteria so the digestion improves, essentially leading to replenishment of nutrients and improved health.
- Bacteroidetes and Firmicutes:
balance of these two families related to body weight.
Important strains to reduce fat mass, body weight, and weight gain are
Lactobacillus gasseri SBT 2055,
Lactobacillus rhamnosus ATCC 53103,
combination of L. rhamnosus ATCC 53102 and Bifidobacterium lactis.
- Probiotics help to release GLP-1 which helps to burn calories and fat.
- Probiotics help to release ANGPTL4 which help to decrease fat storage.
- Inflamation in brain liked to obesity. probiotics reduce inflamation.
- Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over a 6-week period.
- Study shows Lactobacillus rhamnosus group lost 50% more weight than non-group.
- 12 weeks study with 210 people shows that Lactobacillus Gasseri diet reduced 8.5% belly fat.
- A study shows certain probiotic strains able to prevent weight gain even on a high-calorie diet.
- Gut bacteria increases gut hormones that increase appetite and glucose responses, including GLP-1 and peptide YY.
- Gut bacteria indirectly controls fat in the liver and blood sugar balance.
- Probiotic treatment led to significant reduction in tissue inflammation and leaky gut due to a high-fat diet.
- A study reveals that 8 weeks of various strains combination diet reduce body weight and BMI.
- B. animalis ssp. lactis significantly reduced the BMI, total cholesterol, low-density lipoprotein, and inflammatory markers.
- Bifidobacterium breve (B-3) Improves Metabolism and Reduces Belly Fat.
- Lactobacillus gasseri reduced waist , hip circumference,belly fat and fat under the skin in obese tendencies adults.
- Lactobacillus paracasei Reduces Food Intake and Body Weight.
Which fermented foods kill the bad bacteria?
Once the good bacteria improve, they will essentially dominate the bad bacteria, hence while all fermented foods will indirectly kill the bad bacteria, there are fermented foods which directly kill the bad bacteria or the yeast. They are: Sauerkraut, kimchi, apple cider vinegar.
At cultures market, we make our products at highest quality standards, which leads to products which work with a guarantee towards improving the gut health and thus making the user lose weight.